الإفطار
49–72 / 78
Pasta Frittata with Peas
4 ounces whole grain spaghetti, regular or thin · 4 eggs, lightly beaten · dash nutmeg
Peanut Butter Banana Breakfast Shake
1 cup fat-free (skim) milk · 1/2 cup banana slices, frozen · 1 tablespoon peanut butter
Peanut Butter Banana Smoothie
2 bananas · 1 cup skim milk · 1 1/2 tablespoons creamy peanut butter
Perfect Pumpkin Pancakes
2 cups all-purpose flour · 6 teaspoons brown sugar (2 tablespoons) · 1 tablespoon baking powder
Quesadilla con Huevos
1/2 cup cheddar or colby jack cheese · 2 eggs · 4 flour tortillas
Red Monster Smoothie
1 cup kale or spinach · 1 cup water (optional almond milk or coconut milk) · 1 cup strawberries
Rice Bowl Breakfast with Fruit and Nuts
1 cup cooked brown rice · 1/2 cup fat free (skim) milk, or 1% · 1/2 teaspoon cinnamon
Scrambled Eggs and Zucchini
2 cups zucchini · 1/2 cup onion · 1/4 green or red pepper
Scrambled Tofu
1 package tofu · 1 tablespoon butter · 2 cups bean sprouts
Simple Green Smoothie
1 cup kale or spinach · 1 medium banana · 1 cup low-fat milk (or fortified soy, coconut, or almond milk)
Spanish Frittata
2 russet potatoes · 6 eggs · 2 teaspoons vegetable oil
Spanish Omelet
5 small potatoes, peeled and sliced · 1 tablespoon olive oil · 1/2 medium onion, minced
Spinach Potato Pancakes
2 cups zucchini, shredded · 1 medium potato, peeled and shredded · 1/4 cup medium onion, finely chopped
Springtime Cereal
3/4 cup wheat and barley nugget cereal · 1/4 cup 100% bran cereal · 2/3 tablespoon (2 teaspoons) sunflower seeds, toasted
Strawberry and Banana Fruit Smoothie
3 cups frozen unsweetened strawberries · 2 cups 1% low-fat milk · 1 medium banana
Strawberry Banana Parfait
1/2 medium ripe banana, mashed · 1/8 teaspoon vanilla · 1/3 cup plain non-fat yogurt
Summer Breeze Smoothie
1 cup fat-free plain yogurt · 6 medium strawberries · 1 cup crushed pineapple, canned in juice
Sweet Potato Hash with Egg
2 large sweet potatoes · 1 cup water · 1 tablespoon vegetable oil
Sweet Potato Pancakes
1 cup complete pancake and waffle mix · 1 teaspoon pumpkin pie spice · 1 teaspoon vanilla
Sweet Potato Pancakes with Balsamic Maple Mushrooms
For Sweet Potato Pancakes · 3 medium sweet potatoes or yams (orange flesh) · 1 cup non-fat milk
Tomato and Garlic Omelet
1/2 slice whole wheat bread · 1/2 teaspoon olive oil · 1 garlic clove
Tropical Morning Treat
1/4 cup orange juice · 1 apple · 1 orange
Tropical Overnight Oatmeal
2/3 cup old fashion oats, uncooked · 2/3 cup non-fat milk · 2/3 cup non-fat Greek yogurt
Turnip Pancakes
Pancakes · 1 cup all-purpose flour · 1/2 teaspoon black pepper
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